A Ketogenic diet is a high fat, low carb diet that is intended to switch your body from relying on carbs for energy, to processing more fats instead. This diet is scientifically proven to have many health benefits. But how do you take advantage of these benefits when you are a strict vegan? Vegan ketogenic diet is the vegan version of the ketogenic diet. In this article, we will take an in-depth look at the vegan ketogenic diet food list, and answer some of the most commonly asked questions.
Why the Vegan Ketogenic Diet?
The scientific basis of the vegan ketogenic diet is that, by eating less of carbs and more of fats, your body burns ketones for fuel.
Whereas the vegan diet is a healthy and ethical diet that seeks to alleviate animal suffering, its health benefits are no different from other healthy non-vegan food. On the other hand, the vegan ketogenic diet promotes healthy brain functioning, suppresses inflammation, heightens your energy levels, and revamps your body composition.
The vegan ketogenic diet alleviates animal cruelty while assisting persons with epilepsy, Polycystic Ovary Syndrome, migraines, Alzheimer’s disease, chronic inflammation, type 2 diabetes, Parkinson’s disease, high blood sugar levels, type 1 diabetes, fatty liver disease, and obesity, in managing these conditions.
The vegan ketogenic diet is appropriate for vegans managing the above conditions or anyone who seeks a low carb diet without animal products.
The Vegan Ketogenic Diet Food checklist
Below is a guide I use when creating my vegan ketogenic diet food list. You can also apply the same principles to create a list that is appropriate for you too.
- There shouldn’t be traces of animal products in your food list.
These include meat and dairy products including gelatin and casein, poultry products including eggs, or fish products including fish oil supplements.
- Concentrate more on consuming vegetables.
Your choice of vegetables should rank low in the glycemic index. A low rank in the Glycemic index indicates lower carb content.
Most leafy greens and ground vegetables have a low glycemic index ranking.
- The calorie source of your diet should comprise 25% plant-based proteins, 70% plant-based fats and 5% from plant-based carbohydrates.
- Your total daily carbohydrates intake should not exceed 35 grams.
- Include supplements in your diet for the minerals lacking in the above food list to achieve a balanced diet.
The Vegan Ketogenic Diet Food List
Are you still not sure how to observe the above guideline? Below is a list of vegan food items to include and those to avoid or minimize in your vegan ketogenic diet.
Vegan “meats” & High Fat “dairy”
Include tofu, Seitan, Lupini beans, Tempeh, coconut cream, and unsweetened coconut-based yogurt. However, minimize your intake of Dairy-free cheese.
Nuts and Nut Butter
Brazil nuts, macadamia nuts, Hazelnuts, pecans, walnuts, almond butter, hazelnut butter, coconut butter, macadamia nut butter, peanut butter, and pecan butter are all excellent addition. However, you should limit your intake of almonds, pine nuts, and peanuts.
Seeds and Seed Butter
Chia, Sunflower, Pumpkin, Hemp, sunflower seed butter, and tahini walnut butter.
Fats and Oils
Almond oil, coconut oil, cocoa butter, avocado oil, hazelnut oil, flaxseed oil, olive oil, and macadamia nut oil.
You probably use these sweeteners. Stevia, Monk fruit, and Erythritol are highly recommended.
Include lemons and Limes, Avocados, Raspberries, Coconuts, Olives, Jackfruit (green, canned in brine), Watermelon, Strawberries, and Cranberries. But, eat less of blueberries.
Artichoke hearts, Dulse, Fennel, Dandelion greens, Celery, Arugula, Zucchini, Cauliflower, Asparagus, Cucumbers, Fiddleheads, Chard, Spinach, Kohlrabi, Mushrooms, Collards, Bell peppers, Eggplant, Garlic, Bok choy, Bladderwrack, Broccoli, Cabbage, Kelp, Endive, and Daikon radish. Limit kale, Beets, Celeriac, Tomatoes, Brussels sprout, Carrots, and jicama intake.
Condiment and Sauces
Use vinegar, Hot sauce, Vinegar, Tamari Sauce, Mustard, Salsa, and Chili sauce. Limit your Hummus intake.
Nutritional yeast, Nori sheets, Dark chocolate, Herbs and spices, Glucomannan powder, Baking powder, Roasted seaweed, Coconut flour, Psyllium Husk, Kelp flakes, Hearts of palm, Shirataki noodles, Baking soda, Edamame, Coconut milk, Vanilla extract, Kelp noodles, Baking soda, and Hearts of palm. Summer Squash, Radishes, Rhubarb, Zucchini, Onion, Spinach, Okra, Turnips, Swiss chard, Mushrooms, Shallots, and Mustard greens. Minimize Winter Squash and Rutabaga in your diet.
Others Vegan Food ingredients that work well with vegan ketogenic diet include Sauerkraut, Artichoke hearts, Micro-greens, Almond flour, All Sprouts, Pickles, and Apple cider vinegar.
The Foods to Avoid on a Vegan Ketogenic Diet
Avoid the following:
- All animal products
- High-carb nuts (cashews, pistachios, and chestnuts)
- All Sugars (corn syrup, maple syrup, agave, honey, refined sugar, and cane)
- Wheat, rice, corn, and pasta
- Lentils, black beans, and peas
- Trans-fats, gelatin, and any other refined vegetable oil
- Starchy tubers (potatoes and yams)
- High-carb fruits (oranges, bananas, and apples)
Alternative Way to the Vegan Ketogenic Diet Food List
If you are already on a non-vegan Ketogenic diet, you can make some simple substitutions for a vegan ketogenic diet food list to change it into a vegan ketogenic diet as follows:
|Animal Product||Vegan Substitute|
|Eggs||Use Flax Seed, Vegg, Silken Tofu, Baking Soda, and Vinegar|
|Dairy Milk||Coconut milk|
|Butter||Coconut oil or Any Other Vegan Butter|
|Dairy Based Cheese||Vegan Cheese|
|Cream Cheese||Vegan Soft Cheese|
|Dairy Yogurt||Nut-Based Yoghurt|
The Vegan Ketogenic Diet Food List FAQs
Are there any side effects of being on a vegan ketogenic diet?
Because of the high concentration of plant oils and proteins, this diet may lack enough mineral nutrients. It is important, therefore, that you include mineral supplements in your diet.
How long does it take before I notice any weight decrease while on this diet?
You should notice a slight weight reduction within the first week of taking this diet. However, it is important to mention that the initial weight loss may be due to water loss and not fat burning.
Can I take alcohol while on this diet?
Yes. Only the low-carb alcohol (pure wine and spirits) is allowed.
Can I embark on the vegan ketogenic diet permanently
No. Prolonged used of the vegan ketogenic diet may subject you to medical complications related to some nutrient deficiencies.
Are you ready to switch to the vegan ketogenic diet? Use our vegan ketogenic food list to create a balanced Ketogenic meal plan. Switch from your usual diet gradually, to give your body enough time to adjust to the new lifestyle. Remember to exercise regularly too. The goal is to lose weight, boost your immunity, and fight illnesses the vegan way!